0
en
US
Black Week ! 10% off on the whole website with code BLKDAY23
FREE delivery on orders over $25
× SuperSmart Learn by health topic New articles Popular articles Visit our shop My account Smart Prescription Blog Loyalty program Language: English
Blood sugar and cholesterol Guides and tutorials

Glycemic load: summary table

Keen to follow a low-glycemic load diet? This table lists both the glycemic index and glycemic load of common foods in alphabetical order
Glycemic load of foods
Compared with the glycemic index (GI), the glycemic load (GL) gives a more realistic estimate of the actual effect of a particular food on blood sugar levels.
Rédaction Supersmart.
2023-11-14Commentaires (0)

Glycemic index and glycemic load

The glycemic index (GI) is a measure developed by doctors in the 1980s to evaluate the effect of foods on blood sugar levels, as part of efforts to combat diabetes. Basically, the more a food makes blood sugar levels rise, the higher its glycemic index (1).

This device allowed doctors to understand that not all carbohydrates are necessarily bad for diabetics: some carbohydrates (such as glucose and sucrose) are worse than others (such as fructose and starch).

With this knowledge, they were able to categorize foods according to their GI:

However, there are two factors not taken into account by the glycemic index:

Because of this, we now have the glycemic load: a new measure which allows a more precise evaluation of a food’s impact on blood sugar(2).

Glycemic load formula

To determine a food’s glycemic load, you multiply its glycemic index by the number of carbohydrates in an average serving of the food, then divide that by 100.

Let’s take the example of cornflakes:

What’s an appropriate daily glycemic load?

It is generally accepted that the daily glycemic load should be somewhere between 80 and 120. Anything above that is considered too high.

To arrive at this figure, you simply add together the glycemic load of all the different foods consumed during the day (using the amount actually consumed rather than that ‘normally’ consumed).

Glycemic index and glycemic load table

To help you, we’ve put together this table of the glycemic load and index of 50 common foods. As you’ll see, it’s the freshest, least refined and least processed foods which have the lowest glycemic load (3).

Food

Carbohydrates per serving

Glycemic index

Glycemic load

1. Apricots

11

34

3.8

2. Apricots (dried)

60

30

18

3. Bananas

21

48

10

4. Wheat (cooked)

90

35

32

5. Bulghur wheat

76

55

42

6. Carrots (raw)

20

23

2

7. Carrots (cooked)

20

92

9

8. Cherries

16

25

4

9. Chocolate (dark)

30

23

7

10. Dates

15

29

4

11. Dates (dried)

35

40

14

12. Wholemeal flour T150 (wholemeal loaf)

15

51

8

13. Wholemeal flour T55 (baguette)

18

83

12

14. Wholemeal flour T65 (farmhouse loaf)

15

85

13

15. Strawberries

7.7

25

1.9

16. Gnocchi

20

70

14

17. White beans (cooked)

64

35

22.5

18. Kidney beans (cooked)

53

35

18.5

19. French beans

21.5

80

17.2

20. Kiwi fruit

15

50

7.5

21. Lentils (cooked)

50

25

12.5

22. Lychees

15

50

7.6

23. Mangos

15

56

8.5

24. Honey

5

53

3

25. Muesli (plain)

47

50

23.5

26. Nectarines

12

35

4

27. Nuts

7

15

1

28. Oranges

12

35

4

29. Orange juice

15

45

8

30. Grapefruit

11

22

2.5

31. Watermelon

7.5

75

5.5

32. Sweet potato (cooked)

28

65

18.2

33. White pasta (cooked)

40

60

25

34. Wholemeal pasta (cooked)

40

50

20

35. Peaches

11

35

4

36. Peas (cooked)

15

9

1

37. Pears

15.5

30

4.5

38. Split peas (cooked)

22

22

5

39. Apples

14

36

5

40. Apple juice

11

41

4.5

41. Potato (cooked)

21

95

20

42. Squash (cooked)

7

65

4.5

43. Plums

11

35

9

44. Quinoa (cooked)

21

35

7.5

45. White grapes

17

56

9.6

46. White rice

80

70

56

47. Wholegrain rice

80

50

28

48. Buckwheat

44

50

22

49. Semolina

70

60

42

50. Tomato juice

4.2

35

1.5

Controlling your blood sugar

If you want to control your weight or indeed lose weight, it’s essential to monitor your blood sugar levels: the metabolism of glucose is a factor in weight gain, and especially fat mass gain.

This is because foods with a high glycemic load produce a spike in insulin, and insulin allows glucose to enter cells. Any excess glucose generated is then metabolized into fat cells called adipocytes.

The good news is there are several plants and natural remedies that can help to normalize the metabolism of sugars and thus regulate glycemia. The main ones are:

SUPERSMART ADVICE

Gymnema SylvestreGymnema Sylvestre
Gymnema Sylvestre is a gymnema leaf extract to regulate glucose metabolism
$23.00
+
5 1 reviews
Glucofit™Glucofit™
GlucoFit™, or banaba leaf extract, is a powerful transporter of glucose across cell membranes
$32.00
+
0 No reviews
Berberine SupplementBerberine
Berberine is a natural extract of Berberis vulgaris with benefits for heart health
$29.00
+
4.5 7 reviews

References

  1. WOLEVER, T. M. The glycemic index. World review of nutrition and dietetics, 1990, vol. 62, p. 120-185.
  2. VENN, B. J. et GREEN, T. J. Glycemic index and glycemic load: measurement issues and their effect on diet–disease relationships. European journal of clinical nutrition, 2007, vol. 61, no 1, p. S122-S131.
  3. FOSTER-POWELL, Kaye, HOLT, Susanna HA, et BRAND-MILLER, Janette C. International table of glycemic index and glycemic load values: 2002. The American journal of clinical nutrition, 2002, vol. 76, no 1, p. 5-56.
  4. STOHS, Sidney J., MILLER, Howard, et KAATS, Gilbert R. A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy Research, 2012, vol. 26, no 3, p. 317-324.
  5. STOHS, Sidney J., MILLER, Howard, et KAATS, Gilbert R. A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy Research, 2012, vol. 26, no 3, p. 317-324.
  6. LI, Cheng, HE, Jin-Zhi, ZHOU, Xue-Dong, et al.Berberine regulates type 2 diabetes mellitus related with insulin resistance. Zhongguo Zhong yao za zhi= Zhongguo zhongyao zazhi= China journal of Chinese materia medica, 2017, vol. 42, no 12, p. 2254-2260.
  7. SHANMUGASUNDARAM, E. R. B., RAJESWARI, G., BASKARAN, K., et al.Use of Gymnema sylvestre leaf extract in the control of blood glucose in insulin-dependent diabetes mellitus. Journal of ethnopharmacology, 1990, vol. 30, no 3, p. 281-294.
  8. SANEJA, Ankit, SHARMA, Chetan, ANEJA, K. R., et al.Gymnema sylvestre (Gurmar): A review. Der Pharmacia Lettre, 2010, vol. 2, no 1, p. 275-284.
SharePinterest

Commentaires

You must be connected to your account to leave a comment
Be the first to review this article
Our selection of articles
Dietary supplements for diabetics
Diabetes: which supplements are helpful?

Characterised by chronic hyperglycemia, most cases of diabetes in the West are linked to lifestyle choices. The good news is that certain dietary supplements can help regulate blood glucose levels.

Cereals and grains
Which cereals are good or bad for our health?

Whole grains, refined or processed cereals, with sugar, without sugar: at last, an article that separates the wheat from the chaff!

Man following a diet with no added sugar
Sugar-free diet: permitted and prohibited foods

Whether it’s to lose weight, wean yourself off sugar, or maintain good health, following a sugar-free diet is becoming more and more popular. Discover which foods are permitted and which are prohibited.

‘Bad’ LDL cholesterol which blocks the arteries
8 natural ways to reduce ‘bad’ cholesterol

What is ‘bad’ cholesterol? How can you reduce it? Discover 8 simple, natural ways of lowering LDL cholesterol in the blood.

Moringa capsules, powder and leaves
Moringa: the ‘miracle plant’ that helps to maintain normal blood sugar levels

‘Miracle tree’, ‘tree of life’, ‘richness of India’ ... A star plant of Ayurvedic medicine used for centuries in India and Africa, moringa continues to surprise us with its high nutritional value and unique properties

Berberine: an effective and powerful activator of AMPK

In the United States, berberine is one of those substances that people just can’t get enough of. Though previously little-known among Western populations, it is now becoming the new anti-aging and anti-diabetes weapon, because by improving Hypoglycaemic Agent sensitivity and facilitating the transport of glucose into cells, it appears to be as effective as conventional drugs at enhancing the body’s ability to use glucose and Hypoglycaemic Agent and so lower blood sugar.

Products which must be of interest

© 1997-2023 Fondation pour le Libre Choix. All rights reserved
© 1997-2023 Fondation pour le Libre Choix. All rights reserved
Nortonx
secure
We use cookies to give you the best online experience. By using this website you agree with our privacy policy I accept cookiesx
Warning
ok